How to Do Barbell Deadlifts

Load weights onto the barbell. The bar should reach the middle of your shins. If the bar does not come up high enough with the amount of weight you are using, start with the bar on a power rack so that the bar is at the mid-shin level.

Place your feet approximately shoulder-width apart, with your toes pointed slightly outward. You can use a slightly wider stance, but should avoid having it much more narrow than shoulder-width. Your hands should be placed slightly outside of your feet. You want your hands to be clear of your body at the top of the lift, but not so wide that you are stressing your arms too much.

Decide on your grip. There are a variety of grips you can use on a deadlift, referred to as overhand, underhand or over-under. An overhand grip means having both palms facing your body, an underhand grip means having both palms facing away from you, and an over-under grip means having one hand facing your body, and the other facing away--like holding a baseball bat. An overhand grip is recommended, but requires strong grip strength. If you can lift the weight with an overhand grip, you should use it. An over-under grip is more comfortable to some, and is an acceptable grip, especially at lower weights. At higher weights, an over-under grip can cause your body to twist slightly, leading to a higher risk of injury. An underhand grip should be avoided, as it stresses your biceps too much. If your hands can't hold the weight, an over-under grip is your best bet. If your hands still can't hold the weight, you can use weightlifting wraps, but they should only be used when you absolutely can't grip the bar enough to hold the weight. Having a supply of weightlifting chalk will improve your grip and help you avoid having to use wraps.

Use proper form to avoid injuring yourself. Once you have your feet set and your hands in place, it's time to set yourself up for the lift. Begin by squatting down, pushing your chest out and pulling your shoulders back. Keep your shoulders directly above the bar, which will result in your hips and shoulders being in the proper alignment. Your back must remain straight throughout the lift. Keep your head up and look straight ahead. Looking down will round your back, so keep your eyes straight ahead. If you have a mirror in front of you, pick a spot at eye level and stay focused on it.

Pull the barbell off the floor, pushing with your heels, keeping the barbell close to your body all the way up. The bar should lift alongside your shins, without touching them. As you lift the barbell off the floor, begin to push your hips forward. As the barbell clears your legs and you reach the top of the lift, squeeze your glutes and pull the barbell into your body, all the while keeping your back straight. Do not roll your shoulders back at the top of the lift, simply lockout your knees and pause at the top of the lift.

Take the negative of the deadlift seriously. Do not simply drop the weight to the floor, but rather reverse the lift as you pulled it up. Maintain a straight back on the negative, keeping your shoulders back. Start the negative by bending at the hips with a straight back, then finish the negative by bending your knees, returning the weight to the floor. At the end of the repetition, you should be in the same position that you started.

Repeat the lift for as many repetitions are possible or are necessary.